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10/10/12 Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building. – Primal 531 Strength Building Work…
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Strength Building WorkoutsStrength Building Workouts
Primal 531 Strength Building Workout 33
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Iron HerculesIron Hercules June 08, 2011June 08, 2011
The Primal 531 Strength Building
Workout is for experienced beginners
or intermediate lifters who want to focus
on improving their strength in the big
four lifts as fast as possible. These lifts
are:
Bench Press
Squat
Deadlift
Overhead Press
3 Week Periodization Cycle
For each of these lifts you will follow a 3 week periodization cycle.
Week 1 – 5 sets x 5 reps, using 80% of your week 3 weight.
Week 2 – 5 sets x 3 reps, using 90% of your week 3 weight.
Week 3 – 5 sets x 1 reps
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Set 1 – 60% for 10 reps
Set 2 – 80% for 10 reps
Set 3 -100% for MAX reps
When you can perform more than 10 reps on set 3, add more weight the next time you
perform this exercise. Please understand that the listed percentages are merely guidelines.
There is no need to overly obsess about exact weight as long as they are in the proper ballpark.
Dips and pull ups can be more challenging, especially if you do not have access to a harness to
add weight. In this case, perform only 10 reps on the first 2 sets, and knock out as many as
possible on set 3 (up to 20 reps).
If dips or pull ups become too easy, it may be in your best interest to use dumbbell rows and
close grip bench press as substitutions.
3 Day 531 Variation
The 3 day variation of the Primal 531 Workout program is the best choice for most natural
lifters. It allows you to train hard and focus on the big lifts on Monday and Friday, while
performing a minimum amount of accessory work. Wednesdays are used primarily for accessory
work, and are considered a moderate training day.
Accessory sets. Accessory sets are ramped.
Planks. If planks become too easy, feel free to find another ab exercise that provides
progressive resistance. You may also choose to use dumbbell side bends.
4 Day 531 Variation
The 4 day variation of the Primal 531 Workout program is a solid choice for experienced
intermediate lifters who know their bodies and capabilities well.
Monday – Squats day
Tuesday – Bench Press day
Thursday – Deadlift day
Friday – Overhead Press day
There are innumerable ways to structure a 4 day split, and approaches will vary wildly based on
goals. Therefore, I have only provided a bare bones structure. Once again, this approach is for
experienced intermediate lifters.
If you do not know how to structure accessory work based on your needs, then I do not
recommend using a 4 day approach. Those with an eye on bodybuilding may chose to use
bodypart splits. Those who favor powerlifting may integrate some Wendler or Westside ideas
and approaches.
Warmup Sets
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The following are recommend warmup approaches for the heavy lifts. Accessory work is ramped
and shouldn’t require additional warmup sets. Always land on the side of caution when warming
up. If you feel you need an additional warmup set, please use one. Once again, this is only a
guideline.
5 x 5 Protocol
On 5 sets x 5 rep days, your warmup sets should look something like this:
Warmup Set 1 – Bar x 10-15 reps
Warmup Set 2 – 50% of working weight x 5 reps
Warmup Set 3 – 75% of working weight x 3-5 reps
5 x 3 Protocol
On 5 sets x 3 rep days, your warmup sets should look something like this:
Warmup Set 1 – Bar x 10-15 reps
Warmup Set 2 – 50% of working weight x 5 reps
Warmup Set 3 – 75% of working weight x 3 reps
5 x 1 Protocol
On 5 sets x 1 rep days, your warmup sets should look something like this:
Warmup Set 1 – Bar x 10-15 reps
Warmup Set 2 – 40% of working weight x 5 reps
Warmup Set 3 – 60% of working weight x 3 reps
Warmup Set 4 – 80% of working weight x 1 reps
The Overhead Press
You may use any quality barbell overhead press variation, including:
Seated behind the neck press
Seated military press
Push press
Standing behind the neck press
Standing strict military press
Workout Notes
Weighted Sit Ups. Hold a 10, 25 or 45 pound plate on your chest. Perform up to 25 reps per
set. While weighted sit ups are a very effective choice, you can really use any abdominal
exercise that allows progressive resistance such as rope cable crunches.
Calf Raises. These are performed standing while holding a barbell. You may choose to perform
calf raises with the balls of your feet upon a 5 or 10 pound plate, but this is not a requirement.
You may also use a standing or seated calf raise, or calf raises on a leg press machine.
Pull Ups. Make sure you are performing pull ups (palms facing away) and not chin ups. If you
can’t perform any pull ups, substitute in dumbbell rows or seated cable rows, and perform 3 sets
of 10 reps.
Curls. Any barbell or dumbbell curling variation may be used.
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